Working 9 to 5 and staying fit and in good shape don't always go hand in hand. Even though we promise ourselves to hit the gym after work or devote ourselves to working out as a New Year's resolution, let's face the truth—it's easier said than done.

Moreover, given the cumbersome road congestion during rush hours, going to the gym on time is a luxury and exercise duration gets shortened inevitably. And so, making optimal use of the work shift is the best method to inch towards your fitness goals.

Here are a few ways you can maintain your physical and mental health when you have a desk job.

Take hourly short walks

An excellent way to combat regular backache, even the severe ones, is to force yourself to stand up every hour, irrespective of the work, and take a one or two-minute walk. While this may seem like a tiresome practice, the benefits will add up.

During the walks, you can communicate with a colleague, go to the bathroom or just simply stroll around the office premises. This practice not only helps straighten your back but also helps to relocate focus.

Try not to slouch

Given the type of chairs common to all offices, it is very easy to find oneself slouching while working on their computers. Practising good posture is essential in keeping your back straight and away from chronic pain.

Straighten your spine once in a while to not suffer from muscle spasms. Add a lumbar support cushion to your chair for lower back support and alignment. Stretch for 30 seconds and loosen up those tight muscles.

Take the long way

Opt for the stairs instead of the lift when climbing one or two floors. While this might not sound like much, little measures as such add to your daily activity and steps. This practice can also include meeting your colleagues at their desks instead of communicating via email or phone.

Say no!

A negative response when your boss piles up more work on you or assigns you projects on a weekend is rather perplexing. Make a habit of saying no when you have overwhelmingly too much on your plate. Overworking is never healthy. Prioritise your mental health.

Avoid carbs

Protein is a great source of energy. Substituting rice for chicken or fish will boost your energy levels and help you be more productive. Consuming carbohydrates, especially rice during lunch, make the body extremely lethargic. This might make you feel drowsy at work as the second half of the day goes by struggling to focus.

Another pro tip is to restrict your sugar intake. Since caffeine has successfully secured a place in our adult lives, sugar comes as a complementary ingredient. Try slowly substituting sugar for other alternatives, like honey. Snacking and ordering food at the workplace is pretty common. Push away the cookies and doughnuts that come your way to avoid as many carbs as possible.

Manage your after-hours

While working hard bears fruit, it is best to leave work at the office after your shift. Fusing professional and personal life isn't always healthy. Instead of watching something on the TV or mindlessly scrolling through your phone, take a break from the constant riveting on screens and spend time with your loved ones. Sleep early. Early to bed, early to rise probably doesn't make you wealthy and wise, but helps you stay fresh and healthy!

Utilise fitness gadgets

Get yourself a smartwatch or a smart band tracker which records your daily steps, activities, heartbeat and pulse rate. A fitness gadget will remind us of our current phase in the personal fitness journey and pave the way to our goal. There are some great alternatives within the Tk. 3,000 price range, as opposed to the expensive smartwatches.